Wednesday - November 14, 2018

warm-up

450m run

then…

100m run

5 inch worms

10 pass throughs 

WOD 

AMRAP 10 

20 wall balls 

200m run

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Westside 

Max Effort Upper

-Bench Press + Bands 

-Laying Extensions 

3 sets x 8 reps 

-Roll Backs 

5 sets x 10 reps

-Bent Over Rows

5 sets x 5 reps

-Dips 

5 sets x 10 reps 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps 

-ABS